Nutrient Ranking Tool

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34 Grains and Pasta Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Buckwheat (Uncooked)
    (Buckwheat)
    392.7mg (94% DV) in 1 cup
    Database: Standard Release (Common) View
  2. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    276.1mg (66% DV) in 1 cup
    Database: Standard Release (Common) View
  3. Oat Bran
    (Oat Bran Raw)
    220.9mg (53% DV) in 1 cup
    Database: Standard Release (Common) View
  4. Cooked Amaranth
    (Amaranth Grain Cooked)
    159.9mg (38% DV) in 1 cup
    Database: Standard Release (Common) View
  5. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    154.9mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  6. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    154.9mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  7. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    148.8mg (35% DV) in 1 cup
    Database: Standard Release (Common) View
  8. Cooked Teff
    (Teff Cooked)
    126mg (30% DV) in 1 cup
    Database: Standard Release (Common) View
  9. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
    Database: Standard Release (Common) View
  10. Cooked Spelt
    (Spelt Cooked)
    95.1mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  11. Cooked Oat Bran
    (Oat Bran Cooked)
    87.6mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  12. Cooked Brown Rice
    (Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    85.8mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  13. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)
    85.7mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  14. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    82.6mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  15. Brown Rice
    (Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    78.8mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
  16. Cooked Millet
    (Millet Cooked)
    76.6mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  17. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)
    63.2mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  18. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))
    63.2mg (15% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
  19. Cooked Bulgur
    (Bulgur Cooked)
    58.2mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  20. Rice Bran
    (Rice Bran Crude)
    57.8mg (14% DV) in 1 tablespoon
    Database: Standard Release (Common) View
  21. Cooked Wild Rice
    (Wild Rice Cooked)
    52.5mg (12% DV) in 1 cup
    Database: Standard Release (Common) View
  22. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)
    50.4mg (12% DV) in 1 cup
    Database: Standard Release (Common) View
  23. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)
    38.4mg (9% DV) in 1 cup
    Database: Standard Release (Common) View
  24. Cooked Pearled Barley
    (Barley Pearled Cooked)
    34.5mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  25. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)
    33.6mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  26. Canned Hominy
    (Hominy Canned White)
    26.4mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  27. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)
    24.2mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  28. Cooked Pasta (Unenriched)
    (Pasta Cooked Unenriched Without Added Salt)
    22.3mg (5% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
  29. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)
    19mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  30. Cooked Couscous
    (Couscous Cooked)
    12.6mg (3% DV) in 1 cup, cooked
    Database: Standard Release (Common) View
  31. Yellow Cornmeal (Grits)
    (Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt)
    11.7mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  32. Japanese Soba Noodles (Buckwheat)
    (Noodles Japanese Soba Cooked)
    10.3mg (2% DV) in 1 cup
    Database: Standard Release (Common) View
  33. Rice Noodles (Cooked)
    (Rice Noodles Cooked)
    5.3mg (1% DV) in 1 cup
    Database: Standard Release (Common) View
  34. Cooked Japanese Somen
    (Noodles Japanese Somen Cooked)
    3.5mg (1% DV) in 1 cup
    Database: Standard Release (Common) View
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